Comparing Nutrients in 500 calories Dry Mashed Potatoes Flakes VS Dry Mashed Potato Granules

Weight per 500 calories

• Dry Mashed Potatoes Flakes: 141g
• Dry Mashed Potato Granules: 134g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Dry Mashed Potatoes Flakes or Dry Mashed Potato Granules?

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.42% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	88.4% 115g	130g per day for Men 19-50 years
Sugars	6.55% 4.75g	6.43% 4.66g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.9% 1.4g	1.87% 1.36g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.26g	% 1.24g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 1.37g	g per day for Men 19-50 years
Fiber	24.5% 9.32g	25% 9.54g	38g per day for Men 19-50 years
Protein	21% 11.8g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.15% 1.34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.8% 2.94mg	9.27% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	89% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.2% 65μg	13.4% 53.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	127% 114mg	55.3% 49.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.042mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.3μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	3.8% 38mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	15.2% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	21.4% 1.7mg	18.3% 1.47mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	65.5% 1.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.5% 220mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	45.6% 1551mg	27.8% 945mg	3400mg per day for Men 19-50 years
Selenium	34.4% 19μg	66.2% 36.4μg	55μg per day for Men 19-50 years
Sodium	7.25% 109mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.13% 4.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dry Mashed Potatoes Flakes vs Dry Mashed Potato Granules:

• Dehydrated Mashed Potatoes Flakes have 2.3 times more Vitamin B1, 1.4 times more Vitamin B3, 6.3 times more Vitamin B5, 1.2 times more Vitamin B9 and 2.3 times more Vitamin C than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 2.2 times more Vitamin B2 than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Granules of Dehydrated Mashed Potatoes have similar amounts of Vitamin B6 and Vitamin K per 500 kcal.
• Both Dehydrated Mashed Potatoes Flakes as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Dry Mashed Potatoes Flakes vs Dry Mashed Potato Granules:

• Dehydrated Mashed Potatoes Flakes have 1.7 times more Copper, 1.6 times more Potassium and 1.2 times more Sodium than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 1.4 times more Calcium, 1.4 times more Magnesium, 6.6 times more Manganese, 1.5 times more Phosphorus and 1.9 times more Selenium than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Granules of Dehydrated Mashed Potatoes have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Dehydrated Mashed Potatoes Flakes and Granules of Dehydrated Mashed Potatoes have similar amounts of macro-nutrients per 500 kcal
• Both Dehydrated Mashed Potatoes Flakes and Granules of Dehydrated Mashed Potatoes have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Dehydrated Mashed Potatoes Flakes as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.